The Longevity Architecture

Medicine 3.0 Strategy

Metabolic Dysfunction

"Gateway to other Horsemen"

Aggressive Targets (Medicine 3.0)
  • Fasting Insulin < 6 uIU/mL [Blood]
  • HbA1c < 5.1% [Blood]
  • Visceral Fat: Minimal [DEXA]
  • ALT < 30 U/L [Liver Panel]
  • Uric Acid < 5.0 mg/dL [Blood]
  • Triglycerides < 100 mg/dL [Lipid]

MetSyn Criteria (Any 3)

  • BP > 130/85 mmHg
  • Triglycerides > 150 mg/dL
  • HDL Cholesterol < 40(M)/50(W)
  • Waist > 40"(M)/35"(W)
  • Glucose > 110 mg/dL
Atherosclerotic CVD
Target
LDL-C: 10-20 mg/dL (Proxy for ApoB)
Screening
  • CAC Score > 0 = Calcified Plaque [CT Non-Contrast]
  • Soft Plaque [CT Angiogram]
  • ApoB < 60 mg/dL [Blood]
  • Lp(a) < 50 nmol/L [Blood - Once]
Prevention
Statins / PCSK9i
Cancer
Screening
Aggressive & Early [MRI / Biopsy / Scope]
Prevention
  • Avoid Insulin Resistance
  • Avoid Obesity
  • Avoid Pollution
STRATEGY
Delay the 4 Horsemen
Maximize
Healthspan
Neurodegenerative
Cause: Reduced Brain Energy
  • Reduced Blood Flow (Link: Cerebrovascular / Cardiovascular Dysfunction)
  • Reduced Glucose Metabolism (Link: Metabolic Dysfunction)
Prevention
  • Optimize Sleep
  • Grip & Endurance
  • Sauna (≥82°C, 20m, 4x/wk)
  • Lower Homocysteine [Blood]
  • Cognitive Reserve (Complex Skills)
Emotional Health
Slow Motion Suicide
Addiction: Substance/Alcohol/Pornography
Time Bomb (Burnout)
Addiction: Work/Exercise
Motivation
Social Connection & Purpose
Tactics (Summary)
Exercise Strength, Cardio, Stability
Nutrition Energy, Protein, Micronutrients, Adherence
Sleep

• Short Term: Impaired cognitive/emotional/physical performance, acute insulin resistance, excess calories.

• Long Term: Elevated risk of all 4 Horsemen.

Emotional Health Self-care
1

Exercise Tactics

Strength (3x a week)

  • Pull-up: x1
  • OHP (Overhead Press): x3
  • Lunge (Barbell): x3
  • Row: x3
  • Lateral Raise: x4

Stability & Grip

  • Breath (IAP): Learn abdominal breathing.
  • Spine: Cat-cow (Segmental).
  • Shoulder: Scap CAR.
  • Grip: Dead Hang (2m) & Carry (Bodyweight) (1-2 minutes).
  • Balance: Single leg > 10s (eyes closed).
  • Feet: No shoes while lifting. (Toe Yoga - No Equipment)

Aerobic Efficiency

  • Zone 2: 3 hrs/week.
  • Purpose: Mitochondrial Health & Metabolic Flexibility.

Max Aerobic Capacity

  • VO2 Max: 4x4x4 (Once a week).
  • Purpose: High intensity peak output.
2

Sleep Hygiene Tactics

The 11-Point Checklist

  • 1. Darkness 2 hrs before bed
  • 2. No smart devices 1 hr before
  • 3. No food 3 hrs before sleep
  • 4. 30 min outdoor daylight (AM)
  • 5. Cool Room (~18°C)
  • 6. Hot Bath/Shower
  • 7. Fixed wake-up time
  • 8. If sleepless: change room, boring activity
  • 9. Avoid stress/news < 1hr before
  • 10. Wind down: Write worries, Rosary, Meditation
  • 11. Target: 8-9 hours in bed
3

Nutrition Tactics

I. Control Energy

  • TRE (Time Restricted): 12pm - 8pm window.
  • Restrictions: No sugar, no ultra-processed foods.

II. Control Macronutrients

A. Protein

  • Target: 2.2 g/kg (Range 2.2-3.7)
  • Source: Animal > Plant

B. Carbs

  • Type: Fibrous, non-refined, whole grain only.
  • Avoid Spikes: Monitor via CGM.

Target: 100 ± 15 mg/dL

C. Fats

MUFA (50-55%): BEST Olive Oil, Avocados.

SFA (15-20%): Minimize Butter/Lard.

PUFA (Rest): Fish, Seeds.

Omega-3 Protocol

  • Goal: Increase EPA/DHA.
  • Sources: Fatty fish (Salmon) or Fish Oil.
  • Avoid: High Omega-6 seed oils.
  • Target: 8-12% RBC [Test: Omega-3 Index]
4

Neuro & Emotional

Emotional Tactics

  • DBT: Mindfulness, Opposite Actions.
  • Reframing: See others' perspective.
  • Therapy: Trauma-informed professional.
  • Connection: Prioritize social relationships.

Neurodegeneration Prevention

  • Sauna: ≥82°C, 20min, ≥4x/week.
    (Prevents Alzheimer's & Mimics Cardio)
  • Physical: Brush & Floss.
  • Cognitive: Develop complex skills (Reserve).
  • Supplements: Vit B, Omega-3, Vit D (Lower Homocysteine).
S

The "Decades" Algorithms

Adapting Medicine 3.0 to life stages.

Time is scarce:

Replace Zone 2 with Commuting. Outsource mealprep.

Money is scarce :

Money is scarce. Reduce testing frequency. Bulk whole foods. Keep Omega 3, ViD, and Creatine as only supplements.